Why Am I On Fire???
Hot flashes are a common symptom experienced by women during menopause. They are characterized by a sudden feeling of warmth, sweating, and an increased heart rate. Although hot flashes are a natural part of menopause, they can be uncomfortable and disruptive to daily life. Here are some functional medicine and holistic nutrition approaches to managing the hot flashes, supported by the latest research.
Focus on a whole foods diet: Research has shown that women who consume a diet rich in fruits, vegetables, whole grains, and lean protein experience fewer hot flashes. Additionally, it is recommended to limit intake of caffeine, alcohol, and spicy foods, as they can exacerbate hot flashes.
Address nutrient deficiencies: Certain nutrients can help reduce hot flashes. For example, vitamin E has been shown to be effective in reducing hot flashes in some women. Other nutrients that may help include magnesium, B vitamins, and omega-3 fatty acids. Working with a functional medicine practitioner can help identify any nutrient deficiencies and develop a personalized plan.
Consider herbal remedies: Black cohosh and red clover are two herbs that have been traditionally used to manage hot flashes. Recent research suggests that black cohosh may help reduce the frequency and severity of hot flashes. However, it is important to talk to a healthcare provider before using any herbal remedies.
Manage stress: Stress can exacerbate hot flashes. Stress reduction techniques, such as meditation, deep breathing, or yoga, can help manage hot flashes by promoting relaxation.
Get regular exercise: Research has shown that regular exercise can help reduce the frequency and severity of hot flashes. Exercise can also improve sleep quality and mood, which can be impacted by hot flashes.
Consider Hormone Replacement Therapy (HRT): For women experiencing severe hot flashes, HRT may be recommended. However, it is important to weigh the risks and benefits with a healthcare provider.
It is important to note that each patient’s experience with menopause is unique. Functional medicine and holistic nutrition approaches can be helpful for managing hot flashes, but it is important to work with a qualified practitioner to develop a personalized plan. With the right approach, women can effectively manage hot flashes and enjoy a better quality of life during menopause.
Insulin resistance, blood sugar rollercoaster, and weight gain are all factors that can impact hot flashes during menopause. Insulin resistance occurs when cells in the body become resistant to the effects of insulin, a hormone that regulates blood sugar levels. When insulin resistance is present, the body produces more insulin to compensate, which can lead to high levels of insulin in the blood. High insulin levels have been linked to an increased risk of hot flashes during menopause. “Blood sugar roller coaster” is a term used to describe fluctuations in blood sugar levels throughout the day. When blood sugar levels are constantly spiking and crashing, it can lead to hormonal imbalances, which can trigger hot flashes.
Weight gain is a common symptom of menopause and can also contribute to hot flashes. Research has shown that women who are overweight or obese are more likely to experience hot flashes and night sweats. Additionally, excess weight can lead to insulin resistance and blood sugar imbalances, further exacerbating hot flashes. Insulin resistance, blood sugar rollercoaster, and weight gain can all impact hot flashes in menopause through several mechanisms. For example, high insulin levels can trigger the release of inflammatory molecules, which can contribute to hot flashes. Additionally, blood sugar imbalances can impact the function of the hypothalamus, a part of the brain that helps regulate body temperature, leading to hot flashes.
Helpful Tips in the Moment
Deep Breathing. Taking slow, deep breaths can help calm the body and reduce the severity of hot flashes. Try inhaling slowly through the nose for a count of four, holding the breath for a count of seven, and exhaling slowly through the mouth for a count of eight. Repeat several times until the hot flash subsides.
Cool Down: One of the most effective ways to stop a hot flash is to cool down the body. This can be done by taking a cool shower or bath, using a fan, or applying a cold compress to the back of the neck.
Herbal Remedies: As discussed, certain herbs, such as black cohosh or red clover, may help reduce the frequency and severity of hot flashes. Additionally, peppermint tea has a cooling effect on the body and can help reduce the discomfort of hot flashes.
Stay Hydrated: Drinking plenty of water can help regulate body temperature and reduce the severity of hot flashes. It is important to stay hydrated throughout the day, particularly during hot heather or when engaging in physical activity.
Exercises Regularly: Regular exercises can help reduce the frequency and severity of hot flashes. Exercise can also help regulate body temperature and improve overall health and well-being.
Many natural options exist to help with hormone balancing but one of the keys for complete balance is to know where you stand. Different types of lab testing can help track hormone levels and map your gut flora, leading to a more comprehensive treatment plan for success. Schedule a free consultation with Dr. Johnson to see how she can help.